Maintaining strength into your 40s is vital for any man, which is why you should have a list of the regular strength exercises for men on hand. As the effects of aging begin to compound, including decreased testosterone, energy levels, libido, and athleticism, doing everything possible to maintain physical vitality is a must. Strength training with resistance exercises is among the most effective and beneficial ways to offset the effects of aging on the male body. While many forms of exercise are healthy, few can match lifting heavy weights with compound movements when it comes to maintaining muscle strength, physique, bone density and hormone levels.
I always have my otherwise healthy male clients in their 40s doing strength training. When coupled with the right nutritional program and a healthy lifestyle, the benefits of weight lifting cannot be overstated. The following are my top seven regular strength exercises for men in their 40s. Complete three to four sets of four to eight repetitions at least twice a week for all exercises. You can break them down anywhere from two to four total weekly workouts. Make sure you take rest days between consecutive training days.
Read on to find out more, and when you’re done, don’t miss the 5 free weight exercises men should do every day to stay in shape.
The barbell back squat is a fundamental exercise for the lower body. It activates the glutes, quads, hamstrings and core, while also recruiting the calves and lower back to a lesser extent. This exercise not only builds leg strength, but also promotes stability and functional mobility.
To perform a barbell back squat, start by placing a barbell at shoulder height on a squat rack. If available, place safety pins just above waist level. He passes under the bar, placing it on the upper back muscles, just below the neck. Firmly grip the bar with hands slightly wider than shoulder-width apart. Unhook the barbell and take a couple of steps back. Stand with your feet shoulder-width apart, toes pointing slightly outward. Begin the movement by pushing your hips back and bending your knees, lowering yourself until your thighs are parallel to the floor. Push your feet aggressively into the floor to return to the starting position. Repeat for target repetitions.
Pull-ups target upper body muscles, especially the latissimus dorsi, biceps and rhomboids. This exercise can improve upper body strength, stability, and mobility. Regular pull-ups can improve posture and functional strength and prepare the body for more intense workouts.
To perform a pull-up, start by gripping the pull-up bar with your hands slightly wider than shoulder-width apart. Your palms should be facing away from your body. Hold on to the bar at arm’s length, also known as a dead hang, with your arms fully extended. Begin the movement by retracting your shoulder blades and visualize squeezing a piece of fruit under your armpit as you lift your body toward the bar. Once your chin clears the bar, hold for a second, then lower your body into the dead hang position. Repeat for target repetitions.
The dumbbell row is a great exercise for your back, shoulders and arms. Strengthens the back, rhomboids and trapezius muscles, also involving the biceps.
To perform a dumbbell row, stand next to a bench and place one knee on it. Bend at the waist keeping your back straight. Hold a dumbbell in one hand on the side of the bench you’re not kneeling on. Begin the movement by pulling the dumbbell up toward your rib cage. Visualize squeezing a fruit under your arm at the end of the movement. Avoid shrugging throughout the range of motion. Hold the position for about a second, then return the dumbbell to the starting position. Repeat for target repetitions.
This exercise targets the shoulders, especially the deltoids, but also activates the triceps and upper chest. It is essential for improving strength and overhead stability.
To perform an overhead dumbbell press, sit on a bench with back support, holding a dumbbell in each hand. Start with arms bent, dumbbells at shoulder height, and palms facing forward. Push the dumbbells up until your arms are fully extended above your head. Avoid shrugging throughout the range of motion. Hold for a second, then lower the dumbbells to the starting position. Repeat for target repetitions.
The forward lunge targets your quads, glutes, hamstrings, and calves. This is a perfect exercise for developing lower body strength and stability, improving balance, and enhancing functional movements.
To perform a forward lunge, stand with your hands on your hips, feet hip-width apart. Step forward with your right foot, keeping your torso straight. Bend your right knee to lower your body until your right thigh is parallel to the floor. Your left knee should be bent to about 90 degrees, hovering just above the floor. Slightly rotate your left foot inward as you lower your left knee for optimal biomechanics. Push through the entire foot of the right foot to return to the starting position. Repeat for target reps, then switch legs.
The deadlift is a powerful compound exercise that works a large number of muscles simultaneously, including the glutes, hamstrings, quadriceps, lower back, and traps. It is a practical and functional exercise that improves strength in daily activities involving lifting and carrying objects.
To perform a deadlift, stand with your feet hip-width apart, toes pointing slightly outward, in front of a barbell. He bends at the hips and knees, pushes his glutes back and grabs the barbell with a firm grip, hands just outside his knees. Before lifting, strengthen your core. Keeping your chest up and back straight, push through your entire foot to stand up, lifting the bar. Once you stand fully erect, lower the bar by pushing your hips back and bending your knees, keeping your back straight the entire time. Repeat for target repetitions.
This list of the best strength exercises for men in their 40s concludes with the dumbbell bicep curl. The bicep curl is an isolation exercise that primarily targets the biceps muscles, with secondary work on the brachialis and brachioradialis muscles. Helps improve arm strength and improve the visual appearance of muscles.
To perform a dumbbell bicep curl, stand upright with a dumbbell in each hand, arms fully extended, and palms facing forward. Keeping your elbows close to your body, curl the weights as you contract your biceps. Keep your upper arms still, moving only your forearms. Curl the weights until the dumbbells are at shoulder height. Contract your biceps overhead for about a second. Slowly lower the dumbbells to the starting position. Repeat for target repetitions.
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